#1/ Don't do isolation exercises...see above, just standing there and moving only one body part at a time, yup burning lots of calories here...NOT!
Do multi-joint exercises like squats w. your bicep curl. The more muscles you involve in a movement, the more calories you'll burn and the stronger you'll get.
#2/ Don't use machines...Wow, doesn't that look like fun...NOT! Machines alter the way YOUR body naturally moves and restricts YOUR range of motion.
Do use free weights or other equipment that allows for YOUR full ROM. Or just use your own body weight. Choose an exercise such as push ups or Burpees and challenge yourself with reps and speed, instead of weights.
#3/ Don't do long hours of cardio...how boring! When I use to work at a gym, I'd love seeing people on bikes or treadmills reading a book, Freak'n Awesome! If you can read while your working out, YOUR NOT WORKING OUT!
Do shorter intervals of cardio. Try 2 mins.steady state, then 30sec. running up a hill, or hill run 1 min. then fast for 30 sec. AT ALL POSSIBLE TIMES try to do your cardio outside. The natural environment around you, can be your playground, plus the bonus of fresh air.
#4/ Don't do "only" crunches or sit ups and expect a six pack, it an't gonna happen no matter how many times you ask me! You can rock out crunches til the cow's come home but if you have a layer of fat over those abs, you'll never see them.
Do...eat better, clean up your diet, I mean REALLY clean it up and get the interval training going. Combine work outs with sort blasts of intensity, 10mins.to 20mins. all out effort, a couple of times a week. This will burn mega calories, increase your endurance and if you use free weights, you'll have the after burn effect of muscles continuing to burn calories, long after your done your work out.
#5/ Don't do the same work out over and over. I know we are a creature of habit and like to stay with what we are "comfortable" with. The problem here is that your body "accommodates" very quickly, meaning that, what was hard 2 weeks ago, is quickly getting easy. Therefore your body doesn't have to work as hard which equal less energy use...less calories burned...less results!
Do mix up your work out everyday! The more you keep your body guessing about what to do next, the harder it has to work. Make a list of all your favorite activities, and do a different one each day. Remember to include rest days, 3 days on, 1 day off...depending on your fitness level. Rest days are necessary so that your body can recover and rebuild...so that you can do it all over AGAIN!
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